Dumbbell Front Raise

Dumbbell Front Raise Basics

Primary muscles worked: Anterior Deltoid

Synergist Muscles: Forearms

Mechanics: Isolation

Equipment: Dumbbells

How To Perform The Dumbbell Front Raise

• Start by grabbing a pair of dumbbells with an overhand grip. Your hands should be against the front of your thighs with your knuckles facing away from your body.
• Next, get into the perfect standing position with the body in proper alignment. Your chin should be tucked back with your shoulder blades retracted and a slight bend in your knees.
• Now raise the dumbbells forward in an arc-like motion by raising your arms upward.
• Continue raising by contracting the muscles in your shoulder until your arms are parallel to the floor. The palm side of your hands should be facing the floor as well.
• Once your arms are parallel to the floor, return the weight to the starting position.

Dumbbell Front Raise Tips

• When you are raising the dumbbells, make sure your ares remain fully extended with just a very slight bend at the elbow.
• Avoid excess curvature of the spine when performing the dumbbell front raise. Your should not lean forward or backward at the waist to assist you with this lift. It is tempting to utilize momentum and back strength to assist; however, it should be avoided as it decreases the efficiency of the exercise and puts undue stress on the spine.

Dumbbell Front Raise and Sports Application

The dumbbell front raise is great for strengthening the anterior (front) deltoid of the shoulder. Boxers can benefit greatly in particular as the shoulders are in constant tension during boxing bouts. Using dumbbells causes the muscles of the shoulder to work interdependently which can also have practical applications in sports that require both synchronis and non-synchronis movement of the shoulders.